Side-Arm Medicine Ball Throw

Start: Find an open area with high ceilings or go outside. Holding an 8 lb medicine ball, stand in line with the feet slightly apart, and facing the direction to which the ball is to be thrown. Start with the ball held with the hands just under the ball, the arms extended in front of the body.

Movement: The ball is swung back behind the body, twisting the hips and torso, then swung back vigorously to throw the ball out as far as possible. You are encouraged to use the legs, back and arms to assist maximizing the distance thrown. You are permitted to fall forward over the line after the ball is released. The action is repeated on each side of the body, and three attempts are allowed each side. Measure the distance from your line to where the ball makes initial contact to the ground at landing